The first key in managing attention deficit hyperactivity disorder (ADHD) is making sure you’re getting effective treatment. As Stephanie Sarkis, Ph.D, NCC, a psychotherapist and ADHD specialist, said, “appropriate treatment can make a world of difference.”The second key in managing ADHD is building healthy habits that help you sharpen your focus, navigate symptoms and accomplish what you need to accomplish.Below is a list of 10 habits that may help you better manage ADHD.1. Get enough sleep. “ADHD is a neurobiological disorder…So anything we can do to improve our overall brain health is going to help us focus, get more done, and feel better about ourselves,” said Beth Main, a certified ADHD coach and founder of ADHD Solutions.This includes getting enough sleep. Most people require around eight hours of sleep, she said.Try to go to bed and wake up at the same time every day, said Sarah D. Wright, a life coach who specializes in working with people who have attention disorders.Creating a bedtime routine can help. Turn off all electronics an hour before lying down, she said. Some evidence suggests that the light from the computer screen mimics natural light, confusing our bodies and making it harder to sleep, she said.Another tip is to imagine yourself on a walk (when you’re in bed). This helps to “keep your mind from spinning on the cares of the day, and it’s mildly interesting. Some people jiggle their feet back and forth.” It also might be helpful to turn on “soft, instrumental music.”Wright also suggested creating a morning routine, so you don’t fall back asleep. As soon as your alarm rings, put your feet on the floor. Take a shower, if that wakes you up, and have your cup of coffee, or exercise first thing in the morning, she said.2. Get enough nutrients.“What you eat will directly impact your ability to focus and your executive functioning — your ability to plan, organize and follow through with things,” Main said. She suggested a diet rich in protein, whole grains, fruits and vegetables.Wright suggested eating starches — such as pasta, rice and potatoes — at night because they’re sedating. “They help you relax and fall asleep.” If you prefer eating carbohydrates in the morning, try to add protein, such as having cereal with milk and toast with eggs, she said. Protein increases dopamine, which adults with ADHD need.Wright also encourages her clients to take a fish oil supplement, which is rich in omega-3 essential fatty acids. It may help with memory and focus.3. Eat every few hours.“People with ADHD often forget to eat,” Wright said. This doesn’t just disrupt focus; it also amplifies anxiety, which is a common problem for adults with ADHD.(Generalized anxiety disorder and social anxiety disorder occur more frequently in adults with ADHD “than the rest of the population by a large margin.”)Low blood sugar can feel like anxiety, which can make you even more nervous, boosting your unease, she said.4. Participate in physical activities.“Half an hour of vigorous, heart-pumping exercise every day can make a big difference in your ability to focus,” Main said.That’s because exercise ups the neurotransmitter activity in your brain, giving you an instant boost. She finds it helpful to exercise at the same time every day (as early as possible).5. Use a system to manage tasks.Many people with ADHD get overwhelmed with everything they need to do, because everything seems important. That’s where having a simple system comes in.Wright recommended the “Getting Things Done” system, which you can modify according to your life and preferences.Here’s a snippet of how it works: Create one list that captures everything you’d like to remember, such as appointments and assignments. Then create a to-do list that includes the specific actions you will take.Anything that includes multiple steps goes on a “project list.” For instance, planning a vacation can include as many as 12 steps, Wright said. Whatever the project, write down all the specific steps that need to be done.Planning a vacation may include: find out when my spouse can take time off; talk about where we’d like to go; research three potential destinations; narrow it down to one place; search for accommodations.Then you’d write these actionable steps on your to-do list, one or two at a time.Wright also has clients keep it really simple by having one note card in their pocket, which includes around five things they need to accomplish that day.6. Reflect on your victories.“Don’t spend all your time thinking about what you didn’t do, or what you couldn’t do before,” Main said. Instead, before falling asleep, think about what went well, and what you accomplished, she said.“It can be as simple as ‘took the first step on a project I have been procrastinating on,’ or ‘planned my day,’ or ‘exercised.’”7. Practice positive self-talk.Pay attention to the things you’re saying to yourself. Challenge negative statements, and replace them with positive phrases.“What we tell ourselves becomes a self-fulfilling prophecy,” said Sarkis, author of several books on ADHD, including 10 Simple Solutions to Adult ADD: How to Overcome Chronic Distraction & Accomplish Your Goals.For instance, let’s say you’re given a new project at work. You automatically say to yourself: “I’ll never get this done,” “I’m a failure,” she said. Instead, say: “I’m capable, and I can complete this project on time.”8. Use money management software.“One of the biggest concerns I see with ADHD adults is difficulty with managing money,” Sarkis said. For instance, they may lose track of financial documents, not save their money and make impulsive purchases, she said.Using money management software can help with organizing your expenses and documents. Sarkis suggested programs like Quicken and Mint, which “update themselves with your financial information, and can store your information in the ‘cloud’ so it is never lost.”(She also suggested meeting with a financial professional. Find a professional who specializes in your concerns, such as maintaining a budget, filing taxes, impulse buying or planning for retirement.)9. Have an accountability partner.Another issue adults with ADHD can run into is lack of structure and accountability. For instance, college students go from having highly structured days in high school to virtually no structure, said Wright, also co-author of Fidget to Focus.For accountability and structure, you can hire an ADHD coach, partner with others to create an accountability group or ask a friend to help, she said.For instance, one woman had a hard time accomplishing certain household chores. She made a deal with her friend that she’d do housework on Saturday morning, and then they’d go to lunch. “She wasn’t ready the first time, so her friend left. [After that] she never missed another Saturday.”10. Remember every day is a new day.Starting a new habit for anyone is challenging, and includes ups and downs. “Nobody, with or without ADHD, can form a habit in one day and do it perfectly forever,” Main said.There will be days when you forget, get distracted or just don’t care, she said. Remember that “every day is a new day.” You can hit the reset button, and start anew.“Think about what you can learn from it, and what you’ll do differently tomorrow. Then move on.”Over time, with practice, these habits will become second nature, Sarkis said. “Be easy on yourself. You’ve had ADHD your entire life, and things may take a little time to get better.”

** If you or someone you know is struggling with ADD/ADHD, contact Aspen Counseling Services to schedule an Initial Assessment.

Published by Lauren Suval on PsychCentralDo you ever become trapped in an overanalyzing rut?I tend to think a lot in general, but sometimes, I find myself looking at a subject way too closely and way too much, and the ruminating takes on a life of its own. (It might even revolve around an abstract concept as opposed to an actual event that’s occurring.)When introspection becomes stressful, there are antidotes. Here are some of my personal suggestions…1. Adopt a hobby.Maybe if your spare time is filled with an activity that you love, overthinking spells will be pushed to the curb. I’ve started to re-immerse myself in the French language since I’m a total Francophile. Weekend hours are set aside for verb conjugations and charming vocabulary. Oui, oui, oui.2. Write it down.In the past, I’ve written about introspection overload and how to thwart rumination by journaling. I journal to lighten my mental load, where I can flesh out thoughts and feelings. (I find that the physical act of writing into a notebook is a more effective cathartic release than an online diary, but to each his or her own.) For someone who isn’t interested in writing, journaling may be viewed as a burden, so it certainly comes down to individual preference.3. Keep your hands occupied.According to this article, psychological theory proposes that when we’re stressed, we absorb information through two channels. “One is the basic, primal sensory channel: the sights, sounds, sensations, and smells of the situation. The other is an intellectual channel: our brains are trying to make sense of what’s going on, and put it into words and a context that we can talk about.”Researchers explain that if the sensory channel is occupied, the intellectual channel is muted; therefore, stress relief techniques that incorporate the hands “will use up more ‘brain cycles’ and pull processing power away from intellectual activities.” A stress ball may do the trick, along with drawing or knitting. (I’ve experimented with colorful rugs via latch hook!)The article also presents another theory, which states that large muscle groups contract in preparation for flight when we’re consumed with stress. Muscle fibers in your arms relax and reduce tension when squeezing stress balls or keeping your hands busy with objects of a similar nature.4. Move around.I revel in long walks around the neighborhood – preferably in beautiful weather – and have found that walking unleashes mental chatter and induces clarity. Exercise, dancing, or any other movement can help as well.5. Talk to someone.Sometimes, being honest and vulnerable with someone you’re comfortable with will clear your mind. After exposing your overanalysis to others, it suddenly doesn’t appear as daunting. And who knows, maybe they can relay insight about the topic at hand, which could provide further guidance.Overthinking can be unpleasant, draining and debilitating, but hopefully the tips noted above can disrupt these incessant cycles.

** If you or someone you know is struggling with worrisome thoughts, contact Aspen Counseling Services to schedule an Initial Assessment.

Published by Debra Manchester Macmannis, LCSW, on PsychCentral.“Future shock is the shattering stress and disorientation that we induce in individuals by subjecting them to too much change in too short a time.” -Alvin TofflerI received a call from a distressed mother last week asking if her whole family could come to see me. “I’m really worried,” she explained. “Every one of us in the family is completely stressed out, and we need to find out how to cope better.”I am used to getting calls when someone is suffering from any of a number of symptoms-illness and loss, depression and anxiety, addictions, behavioral problems in children and teens, communication breakdowns in couples–but these days more and more calls simply describe unmanageable stress as the presenting problem. What is going on?Signs of Stress in the Family

Do you or your loved ones have trouble sleeping?

Do you lack your usual patience?

Are members of your family irritable, grumpy or unhappy?

Do you have symptoms of tension–headaches, stomach aches, neck and shoulder problems?

Is there never enough time to do what you want to do or even to get things done?

If you answered a resounding yes to most of these questions, you are certainly not alone. Recent studies not only in America but across the world indicate that far too many people are suffering from the excessive demands of modern life. Stressed to the limit with no end in sight.Causes of Stress in the Family

Not that much of this is really escapable. Stress is woven into the fabric of life. In days of yore, the stresses may have been different and were certainly less talked about.Stress has been studied since the 1950′s by medical doctors as well as psychologists and social scientists. Whenever circumstances put more physical or psychological demands on an individual than that person can handle, stress is the inevitable response. When pressures mount up, the body’s natural fight or flight mechanism goes into high gear.Stress is most likely to occur whenever the demands put on us are intense, the amount of control we feel over the demands is low and the support we need is unavailable or limited. For many adults all over the world, this formula is part of daily life and stress becomes a constant companion.Recent Study Shows Teens More Stressed Out Than We Knew

The American Psychological Association has been looking at reported levels of stressin America since 2007. The average adult gives themselves a score of 5.1 on a scale of 10. Not too bad until you hear that 42% report stress increasing, and that most believe that closer to a score of 3 would be healthy. The sources of stress are what you might expect. Money and work top the list.Even though most agree that stress management is important, few set aside the time they need to manage stress, and when they do, 62% of adults use screen time to manage stress. That means they surf the net or go online, watch two or more hours of TV or movies daily, play video games, and visit social media sites. That doesn’t sound very relaxing to me.However the news of the day was that our teenagers are even more stressed out than the adults are. ”We assumed that teens experience stress, but what was surprising was that it was so high compared to adults,” said Norman Anderson, chief executive of the APA. “In adulthood there are work pressures, family pressures and economic pressures, but adolescents still reported higher levels of stress.”Study of Stress Around the WorldThe World Health Organization (WHO) has labeled the global impact of all forms of stress (work-related stress, home stress, and post-traumatic stress disorder) as a “silent epidemic”. In their research, called the Global Burden of Disease Survey, it is estimated that by the year 2020, depression and anxiety disorders, including stress-related mental health conditions, will be second only to heart disease in the breadth of the disabilities they will include.Not only does stress make family life miserable, it costs a great deal economically as well–work days lost, a heavy use of medical services, higher levels of impairment of employees, diminished productivity and job satisfaction. Disabilities from stress are as significant as those caused by workplace accidents or common medical conditions such as hypertension, diabetes, and arthritis.Women and Girls are in Trouble

Almost every study shows that women are even more stressed out than men. This was even true in the APA study of American teenagers reported above.It is only conjecture whether women and girls are more sensitive to the effects of stress and pressure, are better self-reporters, or indeed suffer more than boys or men in the same environment. Or perhaps when it comes to adult women, they are stressed by the multiple demands placed on them, caring for children or aging parents, at the same time as doing jobs outside the home.Women in Diverse Economic Conditions

It goes without saying that women in parts of the world lacking food and clean water are subjected to levels of stress unfathomable to the average American. But how does America compare to other developed countries around the globe?The Nielsen Women of Tomorrow Study surveyed 6500 women in 21 countries in Asia, Europe, Latin America, Africa and North America, a sample representative of 60% of the world’s population and nearly 80% of the GDP (Gross Domestic Product). What they found was that women living in countries with emerging economies (like India, Mexico or Russia) are even more stressed than those of us in developed economies (like France, USA, or Italy).

** If you or someone you know is struggling with stress, contact Aspen Counseling Services to schedule an Initial Assessment.

Published by David Sack, M.D. on PsychCentralAddicts tell lies more often than they tell the truth. “I’m not hurting anyone.” “I can stop any time.” Deception becomes so second nature, addicts will lie even when it’s just as easy to tell the truth. Many don’t even realize they’re fibbing or that other people see through the façade. Living a double life is exhausting, so why do addicts lie?#1 To Preserve Their AddictionAn addict will do whatever is necessary to maintain their addiction. If they acknowledged the seriousness of the problem or the harm they’re causing themselves and others, they would be hard-pressed to continue this way of life. Their logic, whether conscious or unconscious, is: I need drugs, and I need lies to keep people off my back so I can continue using drugs. Thus, lying becomes a matter of self-preservation. Anything, or anyone, that is going to hinder their drug habit has no place in the addict’s life.#2 To Avoid Facing RealityAddiction reorganizes the addict’s world and consumes their identity so that the person becomes unrecognizable to themselves and others. Since the truth is too painful to face, the addict constructs an alternate reality where drugs and alcohol aren’t a problem and the addict is doing exactly what other people want and hope for them. They say they’ve been clean for weeks when, in truth, they got high just a few hours ago. They say they landed a great new job when they’re actually dirt poor and homeless.#3 To Avoid ConfrontationLoved ones rarely sit idly by as an addict self-destructs. They ask questions, get angry and inevitably wonder, “If you love me, why do you keeping making choices that hurt me?” The stress of interpersonal conflict can be overwhelming for an addict. Without mature coping skills, addicts may do or say whatever it takes to avoid that disappointed look in their loved ones’ eyes or the contemptuous tone in their voice. Or they may become increasingly defensive, dishing out complaints of their own in an attempt to draw attention away from their addiction and toward the other person’s vulnerabilities.#4 They Are in DenialEven in the face of overwhelming evidence to the contrary, denial compels the addict to disavow their problem and ignore the consequences of their behavior. Although denial can serve a valuable protective function, allowing people to process information and come to terms with it, in addiction denial can become pervasive. For example, addicts may truly believe that their family and friends have become the enemy or that their addiction is not only an acceptable but necessary part of their life. The disease uses denial and other sophisticated defenses, such as rationalization, projection and intellectualization, to ensure its survival.#5 They Believe They’re DifferentIf the addict acknowledges that drugs and alcohol have become a problem but wants to continue using, they must convince themselves that they are the exception to the rule. The delusion that “I’m not like the others, I can handle it” allows the addict to live outside normal standards of behavior.#6 They Feel AshamedIn sober moments, addicts may feel extreme shame, embarrassment and regret. Unable to work through these emotions, addicts cope in the only way they know how: by using more drugs. To keep up appearances, they paint a picture of themselves to others that is far more flattering than the reality.#7 Because They CanSometimes friends and family match the addict’s denial with an unhealthy dose of their own. They turn a blind eye to worrisome behaviors and make excuses for the addict because the truth is simply too painful or they’ve tolerated as much suffering as they can bear. Loved ones who ignore, enable or rescue send the message that lying is acceptable, thus perpetuating the addiction.No More LiesLies are a root cause of the isolation most addicts experience, as well as the anger and disillusionment loved ones often feel. While loved ones can’t force an addict out of denial, there are steps they can take to illuminate the realities:

Recognize that lies fulfill a purpose for the addict and are not a personal affront. As frustrating as they can be, lies are a common part of the disease.

While it is important to understand the purpose of the lies, it is equally important to push past them. The lies are keeping your loved one trapped in addiction. In some cases, addicts are forced to face reality by hitting rock bottom, but loved ones can help “raise the bottom” by staging an intervention, refusing to enable or rescue, contacting a therapist or addiction treatment program, and pointing out negative consequences in real time (e.g., after a driving under the influence charge).

If you catch the addict in a lie, don’t look the other way. Letting them know what you see will help them face the consequences of their actions.

Create a supportive environment that facilitates honesty rather than engaging in a power struggle or making threats. The lying will stop when the addict feels safe telling the truth and has the support they need to get well.

Encourage involvement in support groups like Alcoholics Anonymous, which replace the automatic response – lies – with rigorous honesty and making amends. In these groups, peers hold addicts accountable for their lies and encourage them to face the unpleasant truth about themselves without shame or blame.

It’s true, addicts lie. And while the lies can’t be ignored, they are actually a distraction from the real problem – the underlying issues that contribute to addiction – and a diversion from the solution: finding a path to recovery. Only by breaking through denial and seeing the truth can the addict begin to heal.

** If you or someone you know is struggling with an addiction, contact Aspen Counseling Services to schedule an Addictions Initial Assessment.